Useful Information for Better Health from the Western Maryland Health System

Tuesday, January 31, 2017

Dietitian Favorites Cookbook

Introducing the Free Dietitian Favorites Cookbook

Every year, the registered dietitian nutritionists of the AHEC (Area Health Education Center) West Dietetic Caucus, celebrate National Nutrition Month with a community nutrition education project. A couple years ago, we began working on a cookbook containing some of our favorite recipes to offer to our clients and the community.

I’m excited to let you know that the Dietitian Favorites Cookbook is now available to download on Click here to download your free copy:

It is also available on the AHEC West website by clicking here:

The cookbook includes almost 100 recipes, including: appetizers, salads, soups, main dishes, vegetarian dishes and desserts. It includes handy kitchen reference guides for common cooking terms, substitutions and tables of equivalents.

It includes mostly healthy recipes to be enjoyed daily and some favorites that are recommended to be enjoyed occasionally or in moderation. All of the recipes include the nutrition analysis so you can evaluate the recipes to see how they fit into your personal meal plans. Throughout the book, you’ll find nutrition tips and healthy substitutes.

Here’s a recipe contributed by Linda Sweitzer, called Greek Yogurt Dip. This flavorful, tangy dill dip gets a nutrient boost by substituting plain Greek yogurt for the usual sour cream to provide protein, calcium, vitamin D and probiotics. This dip is similar to one of my favorite sauces used in Middle Eastern and Greek dishes, tsaziki. Tsaziki includes the same ingredients as this dip, with the addition of garlic and olive oil.

Greek Yogurt Dip

Serves: 4 - ½ cup servings
Submitted by: Linda S. Sweitzer RD LDN


½ cup Plain Greek yogurt
½  Cucumber, grated
1 Tbsp. Lemon Juice
1 Tbsp. Dill, chopped
2 tsp. Vidalia onion, Chopped


1) Blend all ingredients together
2) Chill overnight
3) Serve with fresh vegetables

Nutrition analysis using fat-free yogurt: Calories 16 kcals  Total Fat 0 g   Sodium 19 mg   Carbohydrates 3.3 g Fiber 0 g Protein 1.2 g

We hope you enjoy trying the recipes in our new dietitian favorites cookbook. Please let us know your favorite recipes that you try from the book.